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An avocado does the body good


Last updated 4/17/2008 at Noon

Mashed avocados aren

With a community brimful of avocados, Fallbrook residents have a unique opportunity to take advantage of the health benefits derived from this wonderful fruit.

The avocado is a hidden treasure of potassium, iron, niacin, pantothenic acid, fiber, natural oils, vitamins and minerals.

Internal health benefits

“I love avocados and I eat them every day,” said Debi Foli, NP, CNC.

From the young to the senior, Foli believes that avocados can serve the body in a variety of ways.

Avocados offer a wonderful source of smart fat, Foli said, and people should not be afraid of them.

“The avocado is a good fat because it’s a monounsaturated fat,” she said. “It’s really important that we have these fats in our diet.”

Foli contends that everybody should be eating smart fats every day. A good fat, like one found in the avocado, helps feed the brain and hormones. Women who starve their hormones of good fat, explained Foli, can be faced with anxiety issues.

“Avocados are good for people who store fat or have high cholesterol,” added Foli, and they provide a wonderful source of fiber in the diet.

Additionally, avocados provide magnesium and phosphorus. Having this balance, says Foli, helps absorb calcium in the body.

“If you want good bones, then eat avocados,” she advised.

Like everything, avocados should be eaten in moderation. An average avocado contains approximately 321 calories, so eating a half of an avocado per day is a good idea.

Here are some tips on how to eat this smart-fat fruit:

• Spread avocado on bread instead of butter

• Use avocado in salad dressing

• Top a salad with some avocado chunks or slices

• Convert your avocado into guacamole for a snack

When Foli’s children were in their highchairs, they were already eating avocados.

“Avocados are a great whole food for the new eater,” said Foli. “My children smashed it all over their faces.”

Because there is nothing to chew, avocados go down easily for the little ones.

Research has shown that avocados have incredible benefits, said Foli. And eating food in its season in your local area promotes the healthiest diet of all.

“In Fallbrook, we need to be eating the food that is grown right here – and that very much includes avocados,” she said.

An avocado beauty regimen

The emollient oils and potassium in an avocado make it a wonderful substance to use in beauty care. Avocados add suppleness and give skin a lovely glow.

The following avocado beauty recipes can be made in the comfort of your own home. For each recipe, use a ripe avocado. And remember, since an avocado is perishable, each recipe may only be stored for up to 48 hours – and in some cases, less than that.

Enjoy these chemical-free formulas for a more natural, beautiful you.

Avocado facial cleanser*

Beat egg yolk until frothy. Add a half-cup of milk to egg mixture. Mash half of an avocado. Beat mixture to a smooth lotion consistency.

Avocado moisturizer*

Remove the peel from the avocado. Gently guide the inside of the peel in a circular motion directly onto your skin.

Leave oily residue on for 15 minutes. Gently rinse your face with warm water.

Avocado eye treatment*

To de-puff those tired eyes, try the following: peel the avocado and remove the pit. Cut the avocado into quarter-inch pieces. Place pieces under eyes while reclined.

Wait 20 minutes and then gently rinse with warm water and pat dry.

Avocado face mask*

Mash half a ripe avocado until smooth and creamy. Add a tablespoon of natural honey to avocado mixture, then stir in a tablespoon of natural yogurt.

Apply avocado mask mixture to face and let set for 15 to 20 minutes. While reclined, consider placing cucumber slices over eyes.

Rinse face with warm water and pat dry.

Avocado hand treatment*

Mash one-quarter of a ripe avocado, then add one egg white, two small teaspoons of oatmeal and one teaspoon of lemon juice into mixture.

Apply mixture to hands and leave on for 20 minutes. Rinse with warm water.

*Recipe references:, and


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